Posted by IN

It’s Saturday Night Live… Not Really.

19 July 2013


Announcements

Heads up that Courtney and I will be out of town July 24-27th. We are leaving you in the good hands of Aaron Bell for mornings and Travis Norris for evenings. We trust both 110% so all the classes will be super solid!

Wentzville – CrossFit

70 – Warm Up (No Measure)

Row or Jump Rope
10 overhead squats
5 walk outs
10 push ups
10 second Sampson stretch each leg
5 Ring Dips or Box Dips
5 Pull Ups

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

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